【Native Speaker每日综合训练—42系列】【42-09】科技 Having Trouble Sleeping?

伊蔓达

内容：伊蔓达 编辑：伊蔓达

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你知道么，吃的少不如睡的好，减肥效果事半功倍。
还有，睡好不光能让患有PTSD（创伤后应激障碍）的人收获安全感，还能攒人品，精气神满满哒~
睡不好，整个人都不好了，连记忆都穿越了。
另外，还有神奇的可控制梦境头带，真的是现实版的盗梦空间吗？
今天的主题就是讲与睡眠有关的这些有趣的事，Please enjoy and have fun~

Part I: Speaker

Skimping on Sleep Packs On Pounds
Katherine Harmon | Jul 9, 2013

The recommended seven to eight hours of sleep can be hard to get. But here’s a good excuse to make sure you catch those extra zzz's: a study shows that healthy adults who don’t get enough sleep gained significantly more weight than did their well-rested counterparts.

The research features 225 non-obese subjects in a controlled lab setting. Some were on a restricted sleep schedule, in bed only between the hours of 4 a.m. and 8 a.m. Others had from 10 p.m. to 8 a.m. to lounge in bed.

After just five days, those sleeping only four hours a night had gained, on average, more than two pounds, compared to less than a quarter-pound gained by the rested group. Men gained more than women did. The findings are in the journal Sleep. [Andrea M. Spaeth, David F. Dinges and Namni Goel, Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake and Meal Timing in Healthy Adults]

Why the weighty consequences? Sleep disruption has been linked to high levels of hormones that make people feel hungrier. And the new study found that people filled the extra time they were awake by filling their stomachs. So one step to slimming down might be to rest up.

Source: Scientifican American
http://www.scientificamerican.com/podcast/60-second-health/skimping-on-sleep-packs-on-pounds-13-07-09/

[Rephrase 1, 01:08]

伊蔓达

Part II: Speed

People Are More Moral in the Morning
As the day wears on, we become less ethical
Mar 1, 2014 |By Nessa Bryce

[Time 2]
Most of us strive to do the right thing when faced with difficult decisions. A new study suggests that our moral compass is more reliable when we face those decisions in the morning rather than later in the day.

In a series of studies at Harvard University and at the University of Utah, 327 men and women participated in tasks designed to measure cheating or lying behavior either in the morning or in the afternoon. For instance, in one study the subjects attempted to solve math problems, some of which were impossible, knowing they would be paid five cents for every solved problem. They reported their own scores, giving them an opportunity to lie and thus receive more money. The people who participated in the afternoon sessions in all the experiments were more likely to cheat than those who took part in the morning sessions.

Ethical decisions often require self-control, which past research has found to be dependent on the body's energy stores, much like a muscle: if it is heavily taxed, it eventually becomes exhausted. This study suggests that even the regular activities of daily life can deplete these resources. It also hints that sleep is crucial for rebuilding moral muscle; indeed, previous research shows that sleep deprivation hampers ethical decision making. So if you are faced with an ethical dilemma, you may want to save your pondering for the morning after a good night's sleep.
[260 words]

Source: Scientific American
http://www.scientificamerican.com/article/people-are-more-moral-in-the-morning/

All-Nighters Could Alter Your Memories
By Jillian Rose Lim | Jul 28, 2014

[Time 3]
People who don't get enough sleep could be increasing their risk of developing false memories, a new study finds.

In the study, when researchers compared the memory of people who'd had a good night's sleep with the memory of those who hadn't slept at all, they found that, under certain conditions, sleep-deprived individuals mix fact with imagination, embellish events and even "remember" things that never actually happened.

False memories occur when people's brains distort how they remember a past event — whether it's what they did after work, how a painful relationship ended or what they witnessed at a crime scene. Memory is not an exact recording of past events, said Steven Frenda, a psychology Ph.D. student at the University of California, Irvine, who was involved in the study. Rather, fresh memories are constructed each time people mentally revisit a past event. During this process, people draw from multiple sources — like what they've been told by others, what they've seen in photographs or what they know as stereotypes or expectations, Frenda said.

The new findings "have implications for people's everyday lives —recalling information for an exam, or in work contexts, but also for the reliability of eyewitnesses who may have experienced periods of restricted or deprived sleep," said Frenda, who noted that chronic sleep deprivation is on the rise.

In a previous study, Frenda and his colleagues observed that people with restricted sleep (less than 5 hours a night) were more likely to incorporate misinformation into their memories of certain photos, and report they had seen video footage of a news event that didn't happen. In the current study, they wanted to see how a complete lack of sleep for 24 hours could influence a person's memory. [Inside the Brain: A Photo Journey Through Time]
[294 words]

[Time 4]
The researchers used a process called "event encoding" to explore sleep's effect on memory: First, they showed 100 undergrad students — some of whom slept from midnight to 8 a.m., and others who stayed awake all night — a photo of a man tucking a woman's wallet into his jacket pocket.

Forty minutes later, the students read false information about the photo, which said that the man put the wallet in his pants pocket rather than his jacket. Finally, the researchers asked the students where they thought the man put the wallet, and how they knew that information.

"We found that compared to the participants who had slept, those who endured an entire night of sleep deprivation were more likely to falsely recall that the inaccurate, misleading information came from the original photographs," Frenda said.

The findings have wider implications for police interrogations, and shows how a lack of sleep might affect eyewitnesses' recollection of events.

"Police interrogations can go for hours and hours into the night," Frenda said. "This type of thing is less common today — but it does happen, and it is probably not a good idea if the goal is to protect the integrity of a witness's memory."

A better understanding of the mechanisms behind sleep deprivation and memory is needed before scientists can make specific recommendations for law enforcement processes, Frenda noted. However, allowing eyewitnesses to go home to get a good night's rest before testifying could also alter what they remember, since memories fade with time, he added.

Past studies have linked a lack of sleep to false memories, but these studies tested memory by using lists of words, which have less real-world significance than photos of events do, Frenda said.

The study was published July 16 in the journal Psychological Science.
[295 words]

Source: Scientific American
http://www.scientificamerican.com/article/all-nighters-could-alter-your-memories/

In PTSD, a good night’s sleep means feeling safe
Learning a safety signal in a shock paradigm associated with a better night’s sleep
BY  Bethany Brookshire | September 12, 2014

[Time 5]
Post-traumatic stress disorder, or PTSD, has many different symptoms. Patients may suffer from anxiety, flashbacks, memory problems and a host of other reactions to a traumatic event. But one symptom is especially common: 70 percent of civilian patients and 90 percent of combat veterans with PTSD just can’t get a decent night’s sleep.

Problems with sleep, including rapid-eye movement — or REM — sleep, have long been associated with PTSD. “We know that sleep difficulties in the weeks following trauma predict the development of PTSD, and we know that bad sleep makes PTSD symptoms worse,” says Sean Drummond, a clinical psychologist who studies sleep at the University of California at San Diego. Studies in rats show that exposing the animals to traumatic, fearful experiences such as foot shocks disrupts their REM sleep. Drummond and his research assistant Anisa Marshall wanted to connect those findings to humans. But he soon found out that in humans, it’s not fear that predicts REM sleep. Instead, it’s safety.

The scientists tested this in 42 people without PTSD using a measure called fear-potentiated startle. Subjects sit in a comfortable chair with an electrode on their wrists. A screen shows blue squares or yellow squares. If participants see blue squares, they run a high risk of receiving an annoying shock to the wrist. If they see yellow squares, they can relax; no shocks are headed their way. During this time, they will also hear random, loud bursts of white noise. The scientists measure how much the subjects startle in response to the noise by measuring the strength of their eyeblinks in response to the noise. In the presence of the blue squares, the blinks become much stronger, an effect called fear-potentiated startle. With yellow squares, the blinks weaken.
[290 words]

[Time 5]
In a study published August 27 in the Journal of Neuroscience, Marshall, Drummond and colleagues hypothesized that, like rats, people with high startle responses would have poorer REM sleep, with more interruptions and waking. They were surprised to find no significant effect of a high startle response on REM sleep. Instead, the subjects’ response to safety was the important factor: People who had relaxed the most in the presence of the safe yellow squares slept the best.

And a good night’s sleep paid off. The next day, the subjects saw the yellow and blue squares again. This time, they received no shocks. Those with improved REM sleep were better able to remember the difference between safety and danger signals (again, as measured by eyeblinks).

Many previous studies of PTSD have focused on fear and trauma, but none have focused on a sense of safety. Suzanne Diekelmann, a psychologist at the University of Tübingen in Germany, says that the study shows “the ability to learn that certain signals or environments are safe, and particularly the ability to discriminate between threat and safety, might be more important than previously thought.”

Drummond says the results indicate that sleep treatment might be as important to PTSD as other treatments, such as extinction therapy, in which patients are exposed to a traumatic experience in a safe environment until they learn that the traumatic experience can no longer harm them. “It suggests that people who have PTSD [and a sleep disorder] may not do well in extinction therapy,” he says. “Perhaps what we should be doing is treating sleep before we treat PTSD.”

Studying extinction and REM sleep in this way will be the next step, suggests Edward Pace-Schott, a behavioral neuroscientist at Harvard. If patients who learn a safety signal more effectively have a better night’s sleep, it could help them perform better when trying to extinguish traumatic memories.
[314 words]

Source: Science News
https://www.sciencenews.org/blog/scicurious/ptsd-good-night%E2%80%99s-sleep-means-feeling-safe

伊蔓达

Part III: Obstacle

Can a Headband Really Help You Take Control of Your Dreams?
A new device claims to give cues when a person enters REM sleep
By Randy Rieland | March 14, 2014

[Paraphrase 7]
The concept of lucid dreaming—knowing you're dreaming while it's happening, and in some cases, being able to control it—has always struck me as the ultimate stretch goal, like learning to write Chinese or having one last growth spurt. These things aren't ever going to happen, and neither is a scenario in which I would be able to control how I behave in my dreams.

See, I’m one of those people who remembers dreams about as often as my dog brushes his teeth. So it’s pretty unlikely that I’ll ever get to the point where I can will myself to move faster than the zombies that, from time to time, show up in my sleep.

Yet there may be hope.

The newest invention is called the Aurora, and unlike much of what's come on the market in the past few years, it’s not a mask. Instead, it's a headband, one equipped with sensors that track your brain’s EEG signals—the voltage fluctuations within its neurons. Through the sensors, which also measure eye movements, the Aurora claims to detect various stages of a person's sleep cycle. When the user falls into REM sleep, the headband goes into action, either flashing multicolored LED lights or playing audio cues of the wearer's choosing on a smart phone app linked to the device through Bluetooth.

If this sounds familiar, it's because over the past few years, a handful of startups have created souped-up versions of the old sleep mask designed to cue sleeping people when they’re dreaming, which, say the experts, is the critical step in being able to affect what they’re dreaming.

A year or so ago, a mask called the Remee—which set an array of red LED lights over a user's eyes—was a hot item. The person wearing the mask can select the display pattern of the lights and how long he or she expects to sleep, information the device uses to predict when the wearer is in REM sleep. When a person arrives at that stage in the cycle, the device's lights start flashing—the idea being with practice, the lights, an external element to the dream, could become a factor in how the dream unfolds.

One of the criticisms of the Remee is that it involves too much guesswork. Its red light display isn’t based on any actual evidence of what is going on in a person’s brain. And secondly, if the sleeper isn’t in REM, there’s a good chance the lights will startle him or her awake before entering a dreamscape.

The Aurora attempts to solve both of these issues. Since the Aurora is placed over the head, it's able to read both brain waves and eye movement—making it more effective, creators say, than an eyemask. Either of this device's cues—the flashing colored lights or the sound clips—should also be enough to alert a person that they’re dreaming without waking them up.

There isn't a lot of information about how the Aurora has tested, so far, but the device certainly has its fans. Nearly 1,500 people backed a Kickstarter campaign for the headband earlier this year, helping its creators raise just more than $239,000—two and a half times the initial goal.

The headband won't be available to those supporters until June. And for the rest of us, the expected cost of the Aurora is $175—about twice as much as some of its predecessors, like the Remee.  

Of course, there’s no guarantee that someone wearing an Aurora headband will be able to rule their own Dreamland. Lucid dreaming, from what I'm told, takes a lot of practice.

That said, the possibilities of what we could do with the device are intriguing. The firm behind the headband, a company called iWinks, says it will make its API available to outside developers to see what other things they can get it to do. One notion that’s been floated: social lucid dreaming, which would involve two or more people wearing the device and syncing the signals so they enter into their dreams at the same time.

Here’s a little tutorial on lucid dreaming:

Field of dreams

Here is some other recent research related to sleep and dreams:

Forget me not: Neuroscientists in France say they think they know why some people remember many of their dreams and others hardly ever do. They’ve found that the former tend to wake up at night twice as often as people who don’t remember their dreams and that those people are more reactive to sounds both when they’re asleep and when they’re awake. They also determined that the part of the brain that acts like an information processing hub is more active in people who recall their dreams, which could make them more responsive to external stimuli. The researchers think that having a brain that is more reactive to sounds causes more wakeful periods at night; it is during these times that the brain memorizes dreams.

Nightmares don’t have to be scary: According to a recent study at the University of Montreal, nightmares are not all about fear. In fact, the researchers found that while fear was the most frequently reported emotion in nightmares and bad dreams, other primary emotions, such as anger, sadness and frustration, are part of almost half of upsetting dreams. The researchers also found that most nightmares, defined as disturbing dreams that wake you up, were more likely to contain scenes of physical aggression while bad dreams, which upset but don’t wake the dreamer, often involved interpersonal conflicts.

Trouble ahead?: Kids who have a lot of nightmares might be more at risk of developing mental health problems later in their lives. At least that’s what a team of British researchers concluded. They said their study suggested that children who had frequent nightmares before age 12 were three and a half times more likely to have psychotic experiences early in their teen years. But they did note that the research didn't prove that kids who have a lot of nightmares are destined to have emotional problems as teenagers.
[1012 words]

Source: Smithsonian
http://www.smithsonianmag.com/innovation/can-headband-really-help-you-take-control-your-dreams-180950094/

jokerking

占个沙发~  
spk ： Sleep disruption has been linked to high levels of hormones that make people feel hungrier.  have a good excuse to get more extral zzz's.   要想减肥先得睡好~
spd : 1.07 貌似看过这一片~复习一下  1.24  1.26  1.37  1.41
ob : 5.50

slave918

T2 1:19
People are more moral in the morning than at afternoon.
T3 1:39
Not enough sleep influence the memories of people.
T4 1：41
police interrogations can affect the memory of testimonies but let them relax in the home can also interfere the memory. Thus, we need a new policy.
T5 1:53
The study shows that the PTSD is associated with sleep disoder.
An experiment shows that in humans the safty predicts the REM sleep
T6 1:37
People who fell safe sleep well.
Treat the sleep first.

半夏faye

1'52"
People tend to be more moral in the morning because sleep is crucial for rebuilding moral muscle.
2'23"
2'04"
Deprivation of sleep could result in distorting how people remember the past things happened,then false memory appears.
Finding of a research suggests that the memory of people without sleep is easier to be affected than that of people who have sleep.This finding may contribute to police interrogation but it still needs to be completed by theory.
2'11"
2'42"
It's safety that predicts REM-sleep,but not fear.
Sleep treatment might be as important to PTSD as other treatments such as extinction therapy.
9'31"
Aurora is a newest invention,a headband,which could track the wearer's brain's signal while he/she sleeps and detect his/her various stages of sleep cycle.This invention is better than the previous similar device because of its scientific design.Also it has a good market response.
Here are some findings about sleep and dream as well.
People who are sensitive to sound and easy to wake up are more likely to remember their dreams.
People have various kinds of emotion reactions to nightmares,not just scary.
People who have more nightmares in their childhood are more likely to have mental health problems.

MAGGIEHE1993

谢谢伊蔓达~~~~~~~~~~~~~~~~~~
----------------------------------------------------------------
Obstacle: 忘计时了=。=
          Introduction of the topic.
          A new technological product called Aurora claimed that it can enable you to control your dreams. Some introduction
          of its functions.
          An earlier product of detecting dream called Remee. The author listed two serious problems of Remee which
          have both been solved by Aurora. One problem is that people have to guess the stage of sleep according to the
          light of Remee. The other problem is that Remee has the risk of waking the person when he or she is in the stage
          of REM sleeping. The study of Aurora has gained much more support than the researchers had expected.
          The author also introduced some interesting things in the field of dreams.
          People who tend to remember their dreams may have a more active brain than those who never remember their dreams.
          Nightmares don't have to be scary. They also involved some interpersonal conflicts sometimes.
          Children who are likely to have nightmares at a young age are more likely to have emotional problems when they
          are at their teen ages.

旻川

2 1;14
3 1:24
4 2:01
5+6 4:10
PTSD associates to sleeping disorder. The safety predicts RM sleeps, not fear.
Obstacle 5:28
Aurora is a headband that can control dreams.
compared to R, a mask which depends more on guess, A combines eye contacts and brain activities.
Good market response
other findings about sleeping

rrx6658

T2 1'21''
T3 1'14''
T4 1'23''
T5 1'28''
T6 1'23''

OB 8'10''
以后要记下笔记了，不然不知道效果如何。

非常感谢大神辛苦付出，功德无量。

国庆快乐。

油桃F

Speaker
Healthy adults who have not got enough sleep gain more weight. man>woman.  high level hormone feel hungry.

[Time 2] 1'30
Sleep deprivation hampers ethical decision making.

[Time 3] 1'35
Restricted sleep contributes to memory distorting.

[Time 4] 1'47
Scientists conducted an experiment to substantiate that sleep deprivation will put false info to a photo. Whether eyewitnesses need to sleep is related the correctness of info.

[Time 5]1'59
[Time 6]1'58
REM is related to PTSD. People who have enough sleep can tell safety from danger.

Obstacle
Aurora, unlike Remee, which is a eyemask, can read both brain wave and eye movements. It has its own supporters. It's unsure that people can control their dream when put on this headband.
tutorial on dreaming.